Double clean and press ladders 5 x (1, 2, 3, 4) – 50 repetitions with 16 kg (35-pound) kettlebells
One-handed swings 10 x 30 – 300 repetitions/150 each hand with 16 kg (35-pound) kettlebell
Dead hang pullups – 1, 1, 3, 3, 2 – 10 total
Wall pushups – 3 x 25 – 75 total
Shoulderstand squats – 2 x 26 – 52 total

Wednesday is my heavy volume day, but I am not yet strong enough to complete 5-rung double clean and press ladders with the 16 kg bells. I did 4-rung ladders and rested between the 3rd and 4th rungs in each ladder to minimize the danger of failing to complete all four presses. I felt really good during the 3rd ladder and could have completed 5 rungs on that one. Then I was interrupted by a brief phone call. When I came back, I struggled to complete the 4th rung of the last two ladders.

I started doing one-handed swings with a 30-second timer this week. I perform 10 swings and set the bell down until my Gym Boss beeps. I perform 10 more swings with the other hand and then rest until the Gym Boss beeps. The weather was really hot and I was sweating profusely. I used a towel to dry the kettlebell handle and my arms every 6 to 10 reps. I also took a swig of water after 16 reps. My hands were a limiting factor as my callouses got pinched and burned. I sanded them down just before training and they are pretty flat, but they got pinched and burned anyway. I’ve never completed 300 reps before, so I guess my hands will take a while to adjust to the higher volume.

My new stud bar pull up bar is mounted in the garage now. I started off jumping up to the bar, but now have a cement block in place to reach the bar without jumping. It’s great to be able to hang completely straight before and after each pull up. On the advice of Dan John, I am limiting my pullups to 10 per session. I am hoping that the tendonitis in my left elbow and the pain I was experiencing in my shoulders on heavy lifting days will decrease after a few weeks of keeping my pullup volume down. However, I am trying to get the most out of each rep by getting very still before and after each rep. I did pullups after completing each double clean and press ladder.

The wall pushups are feeling easy now. It is probably almost time for me to progress to inclined pushups on the Convict Conditioning progression.

The shoulderstand squats went a little easier today. I can’t touch my forehead with my knees, but can touch my nose. Maybe in another week or two I will be able to reach my forehead.

I was in a hurry today and forgot to do any Turkish getups after my warmup. My hands were burning so much after my swings that I skipped finishing with a Farmer’s carry. However, I still trained for 1 hour and 6 minutes counting my warmup and the time consumed taking a phone call. That is fast for my heavy day.